DECEMBER 2012
Percy’s Bench TCSD Events TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
W DECEMBER CLUB MEETING Special Guest:
Peter Jacobs 2012 IM World Champion Wednesday, December 13th 5-7pm Location: Function Smart 10803 Vista Sorrento Parkway, Suite 100 San Diego, CA 92121
1 3 4 4 4
Weekly Workout Calendar New Members Member Profile TCSD Conversation
5 5 6 9
Race Reports 14 Coach’s Corner 18, 20 National Challenge Competition 21
TriNews
hen my brother came home from the army in 1980, one of his goals was to get his kid sister in shape—and so I became a jogger. We ran a few times a week in a park near the college he attended in an older part of town where A Tale of Fiction towering trees offered plenty of shade. The nearby homes had seen better days, but the neighborhood folks were friendly. My brother is the kind of guy who says hello to everyone. We used to greet an older man who regularly sat on the same park bench, his redtipped, white cane propped against his knees. With his wavy, gray hair, hawk-like nose, and mocha skin, I couldn’t guess his heritage. He always said hello to us. One day he sat there without his sunglasses, and I could see his filmy eyes were clouded from cataracts. “You’re slapping your right foot,” he said as we passed that day. I turned to look at him. “Huh?” “You’re slapping your foot. Your gait’s uneven. You’ll get injured if you keep running like that. And you, young man, are pounding your feet. Run lighter if you want to improve.” After that day, the man offered his two-cents worth of coaching whenever we passed. Sure
enough, our running improved after following his advice. One summer day when I was looking for an excuse to cool off, we stopped in the shade to talk to the man.
By Barbara Javor
INSIDE THIS ISSUE
“I’m Percival Purcell,” he said after we introduced ourselves. “Folks call me Percy.” “How do you know so much about running?” my brother asked. “There was a time … oh, you don’t want to hear an old, black man’s stories.” “Sure we do,” I said, happy to be out of the sun for a few minutes. “Do you know about the 1936 Olympics in Germany when Jesse Owens won the hundredand two hundred-meter races?” “Yes,” we both said. “I had hoped to run there too. I grew up in a Southern town, dirt poor, with little opportunicontinued on page 22
DECEMBER 2012 2
DECEMBER TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL Tuesday December 20th, 6:00pm Come and mingle with fellow TCSD-ers, discuss your race successes of 2012 and your goals for 2013. We will have holiday cookies, and if you would like to wear an ugly Christmas / Holiday sweater, all the merrier! The Saddle Bar will be extending us drink specials. Plenty of draft beer to choose from and a classic juke box make this establishment a must.
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
Refer to TCSD’s website calender for date and time
Wednesday December 12th, 6:00pm
The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Scott and Mary Christensen will be your leader and are promising a fun-filled morning.
Are you interested in learning more about the Tri Club of San Diego, meeting new people, making new friends, and generally having an awesome time? If so, this is your event. This is a great opportunity to network, gain training partners, and learn the basics about the sport of triathlon! We will give you the inside scoop and answer all your questions about TCSD. Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:00am Wheels Roll: 8:30am
Location: Saddle Bar 123 W Plaza Street Solana Beach, CA 92075 map: http://tiny.cc/q78znw Contact: Amanda Scott, ascott@triclubsandiego.org or Brian Diaz, bryan.a.diaz@ml.com
Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc Contact: Scott and Mary Christensen marychristensen@me.com
Location: Road Runner Sports 5553 Copley Drive San Diego, CA 92111 (858) 974-4455 www.roadrunnersports.com map: http://tinyurl.com/4kdk28t
TCSD TRI 101 On vacation, see ya in 2013. How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101. All questions fair game. The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ NON-MEMBERS WELCOME! Bring that friend or relative!
Contact: Questions or comments can be sent to your beginner coaches, Paula Muonez and Jay Lewis, at coaches@triclubsandiego.org.
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS TCSD Board of Directors
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter.
bod@triclubsandiego.org
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Brian Wrona
bwrona@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Aquathlon Director
Brian Long
Beginner Coaches
Scott & Mary Christensen marychristensen@me.com Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
dsprague@triclubsandiego.org
Ironman Coaches
NEWSLETTER STAFF AND INFORMATION
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Safety Officer
your name here
Race Directors
Social Directors
Sean Collins
seanmikecollins@gmail.com
Ann Kelly
akelly@triclubsandiego.org
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org corygasaway@gmail.com
Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605
Sponsorship Director
Cory Gasaway
Swim Director
Rachel Wills
Swim Director, Solana B & G Club
John Hill
jhill@triclubsandiego.org
Editor John Aspinall john.w.aspinall@gmail.com
Swim Director, Open Water
Thomas Johnson
tjohnson@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com Contributing Writers: Andrew Heffernan, Barbara Javor, Susan/Steve Norman, and Craig Zelent
DECEMBER 2012 4
Track Coach, UTC
Jim Vance
coachjimvance@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Web Administrators
(908) 247-1145
Mike Drury Liam Thier
TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
blong@triclubsandiego.org
Andy Concors
aconcors@triclubsandiego.org
Judi Carbary
jcarbary@triclubsandiego.org
John Hill
jhill@triclubsandiego.org
(858) 270-1605
(619) 867-2784
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Lissa Balotro Jim Bookout Brendan Bradley Joanna Cappeto Basil Coronado Simon Craig
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Ocean Swim in Carlsbad
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
Kelsey Fairbanks
Location: Tamarack Beach.
5:45 PM
•
Adam Ferrero
Location: Movin’ Shoes, Encinitas. •
Fee based.
Kathryn Giblin
Tuesday 6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM 7:30 PM
•
Master’s Swim
•
Sharyl Grayson
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. Solana Beach
•
Location: Carlsbad High School,
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Lily Kordic
Fee based.
Craig MacCullough
6:00 AM Ocean Swim, advanced/expert swimmers
•
Sebastian Markmiller
Location: La Jolla Cove.
Mountain Bike Ride (Advanced), Year round
•
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Cental San Diego, Coached session
•
Location: varies, typically Fiesta Island.
Track Workout at UCSD track, Coached session
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:30 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
•
Fee based.
Thursday 6:30 AM Bike Workout in Point Loma, Group ride 5:45 PM
Beginner Open Water Swim
7:30 PM
Master’s Swim
Solana Beach
•
•
Erin McGinnis
Emily Ming Victor Reyes
Location: Moment Cycle Sport, Liberty Station.
Thomas Ryan Lorraine Ryglewicz
Location: Ventura or De Anza Cove in Mission Bay.
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Felipe Maytorena
Maggie Merritt
Location: UCSD campus.
6:00 PM
•
Mickey Maynard
Location: Tamarack Beach.
5:45 PM
•
Thanhlan Jeter Kim Kelly
Wednesday 5:30 PM
Todd Foos
Fee based.
Susan Shaw Justin Stuart
Friday 6:30 AM First Light Ocean Swim, advanced/expert swimmers
•
Gene Tran
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
3:00 PM
Youth Triathlon Workout- Chula Vista
•
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org or Andy Concors, aconcors@cox.net.
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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MEMBER PROFILE JIM GREEN Nickname: Jim Member since: 2011
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner. Our Center Specializes in: ■
Orthopedic Rehabilitation
Sports Medicine Rehabilitation
Cumulative Trauma Disorders
Strength and Conditioning Programs
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Age Group: M45-49, aging up next year.
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Active Release Techniques®
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Women’s Health
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Pelvic Floor Dysfunctions
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Biofeedback
■
McKenzie Method
Functional Flexibility Programs
Customized Online Exercise Program
Status: Married. Occupation: Real Estate. When not training, I enjoy: Hauling my 15 year old daughter to her roller derby and roller hockey practices. (endurance sports are way too much work). Favorite Place to Eat: Positano in Cardiff. Before I became a triathlete: 5' 9'', 225 lbs, high blood pressure and high cholesterol. Not a pretty picture.
(858) 452-0282 www.functinsmart.com Ask for the special TCSD rate for our Active Release Techniques® Services
My first triathlon: Mission Bay 2011. Pre/Post event ritual: Sleep / ice cream. Favorite event/tri: Really liked the HITS Tri in Palm Springs but they had bugs to work out as it was their first event, hopefully it will be better this year. Favorite segment (swim, bike or run): Bike.
SHOW OFF YOUR TCSD
Spirt!
What is Spirt?
PR/Best race (or any split time): Desert Tri-Sprint, it’s nice and flat and I had a decent run time for once. Split was 19:49.
Any TCSD branded item shown in a unique location, setting or way.
Can’t race without: Starbucks prerace but burping it up later in the race is rather unpleasant.
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
continued on page 9
DECEMBER 2012 6
WWW.TRICLUBSANDIEGO.ORG 7
DECEMBER 2012 8
TCSD CONVERSATION WITH: By Craig Zelent
“
”
Scott Endsley
In October I had the awesome honor of representing Team USA in Auckland, New Zealand at the Triathlon World Championships with Scott Endsley and his wife, Wendy. We talked triathlon and solved the world’s problems while marching in the Parade of Nations a couple days prior to our races.
Scott and Wendy Endsley, the dy namic tri duo.
Craig: What was your athletic background before you got involved in triathlon? Scott: What with the little brother syndrome, I have always been chasing my older brother around, trying to participate in his favorite sports, which were most of the American pastimes. I didn’t really focus on anything, other than winning awards along the way in various sports I tried, including basketball, baseball, football, track, cycling, swimming, bodysurfing, etc. I became serious about tennis in high school, played tennis on the National Championship tennis team at UCI, and played pro tennis for a short stint, until I had a freak accident playing basketball, which ended most of my ball sports possibilities. Craig: What led you to start racing triathlons? Beth: Once my knee couldn’t stand the pounding required on concrete tennis courts, I knew I had to find something I would equally love, and
MEMBER PROFILE, continued Most embarrassing or disastrous moment: Without a doubt flying all the way to Vermont for Nationals and flatting halfway through the bike course due to the atrocious roads. Best advice: Don't worry it’s almost over. My equipment: Wetsuit: Orca 3.8 Bike: Kuota Shoe: Zoot Equipment Wish List: BMC Time machine TM01 with a Power meter. Favorite Thing(s) About TCSD: The wealth of information especially for the newbies like me and the club triathlons build great confidence.
that would keep my muscles twitching. I fortunately stumbled upon my first triathlon in 1978! A friend explained: “Hey Scott, come out to UCI tomorrow and do this crazy ass event with me. All the chicks get naked when they change their clothes between when they run and then bike and then swim at the UCI pool!!” Not believing a word of it (remember this is conservative Orange County during the ‘70s), I showed up the next morning with only my running outfit, and a bike that weighed 35 pounds, a Dawes special. Not being a long distance runner, I was surprised when everyone took off sprinting for the six mile hilly run. Although in excellent condition, I was soon in the middle of the pack, with the tongue a wagglin’. During my early twenties I would ride centuries without ever measuring the distance, just “cus it was a gas”, and delivered newspapers, with 100 pounds of them on a one speed Schwinn. Needless to say I crushed the bike, and caught most of the competitors. But honestly, the transitions were extremely distracting with all the naked beauties for this 23 year old, so I think by the time I finally made it to the pool, I was continued on page 8
WWW.TRICLUBSANDIEGO.ORG 9
Use Promo Code: TCSD
CONVERSATION, continued “firmly” focused on other things than winning the race. Passed and dunked by every UCI water polo and swim team member (six of them went on to swim in the Olympics), I was one of the last “leaders” to exit the pool. Nothing like anything I have ever done, before, or since. My first of 300+ triathlons to come!
then. My right knee remnants, (no medial or lateral meniscus, four bone on bone lesions chipping badly etc.) finally forced me to the sixth of nine right knee surgeries, a genetic knee replacement, which partially repaired the bone surfaces, but still no meniscus. That was right after winning the Nationals in 2004. I had to dig hard in that race, with the knee, and a two minute loss coming Craig: What athletic accomplishment gives you the most pride? out of t2 (with unwalkable pain from double hamstring cramps Scott: I always just did tri’s for fun until 2004. My knee was showcaused by a water bottle cage that snapped, losing all my water, ing continuing signs of con- Endsley family rockin in the first mile on the bike, in 100 degree heat and 95% g out at TriR stant disintegration, so I law), E ock 2012. S lizabeth and humidity, in St. Charles co tt, Wendy, S friend Emily thought, “Why not finally try terling (fath Port. er in Louisiana.) One of my to be competitive?” I tried best come backs ever. to workout with more conCraig: On October 22nd sistency, everyday, with the this year, you and your goal of winning the wife, Wendy, represented National Triathlon Sprint Team USA at the ITU Championships that year. Sprint Triathlon World I did win, and was fortuChampionships in nate to compete in eight Auckland, New Zealand. more nationals and four How did that race go for World Tri Sprint both of you? Championships since
DECEMBER 2012 10
Scott: My wife and I really enjoy representing the USA in our foreign triathlon events. New Zealand was amazingly beautiful and friendly and despite the rains and winds, we placed in the middle of the pack, which was anticipated. We were both injured so we were pleased with our results. Craig: What other destination races have you done? Scott: I have competed for Team USA at the World Championships in Australia, Hungary, China, and New Zealand. My highest finish thus far is 13th at the Worlds. Unfortunately, I have had leg injuries in each of the Worlds thus far. I hope to be injury free for the Worlds in 2013 and 2014, when I turn 60 years old. I hope to be in the top ten in the world when I age up. Craig: You ran into a “minor” complication on your way to New Zealand. What happened? Scott: Sometimes you have to plan for the unexpected, if you wish to travel the world with minimum stress. Our trip most recently to New Zealand was planned that way, so we had given ourselves five extra hours to get to our plane leaving from LAX. Strapping down the TCSD double bike case in the car trunk was a full body weight against bungee cord tug-a-war, and then suddenly, the bungee decided to win! It slipped off the car where attached, slammed into my soft inner forearm and fish hooked itself, completely impaled by the two inch long metal hook, directly into the vein! When I screamed
to my wife and neighbors, “call 911”, and quickly removed the hook, the vein gushed four feet in the air, and I thought, “not only may my race be over, but I may not live to see my next race”. I was able to put massive, immediate pressure on the filleted arm, and stopped the bleeding and didn’t pass out, until the ambulance arrived. Fortunately, the emergency room doctor at Scripps recognized me, heard about the Worlds we were supposedly leaving for that hour, stitched me up, shot me for tetanus, and told me, “I am supposed to tell you don’t get those stitches wet for 14 days, but since you confessed that you will do the World Aquathlon Championships in three days, and the World Tri in seven, I promise not to tell your mother on you. Here’s the stitch removal kit, so you can be your own surgeon after the tri. Good luck mate!” We made it to the airport on time, and even had a great dinner in LA before we flew. Hope for the best, plan for the worst, and your triathlons will usually be less fraught with issues, we have learned from the school of hard knocks.
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The toughest part of the New Zealand races was the tetanus shot, as I couldn’t lift my swollen shoulder over my head to swim. More amusing than painful, really. Craig: You have managed to race these past few years on a serious knee injury. What unique steps continued on page 13
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Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 12
WWW.TRICLUBSANDIEGO.ORG 11
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DECEMBER 2012 12
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CONVERSATION, continued have you taken to resume your racing career? Scott: My right knee, without meniscus continues to plague me. I find swimming and biking are health aids and running is detrimental, so I maintain my best running condition by running minimally, only on soft surfaces and in the pool. Pool running is the best aid for anyone with leg injuries desiring to keep their running form. I say, “don’t stop driving your Ferrari just because it’s got some quirks. It is still, and always will be a Ferrari, if you treat it as such.” I plan on doing triathlons until I’m dead! Missing parts be damned.
life will be positively changed forever. Confidence, self worth, self awareness, teamwork, excellence, fortitude, and self appreciation will all increase with a young malleable mind being thrust into the melee of a pontoon swim start, the dangers of a draft legal bike, a gut wrenching run, and the celebration with your buds and family at the finish line. Craig: What do you see as the future of triathlon? Scott: Worldwide, every human being, and some family pets will be triathletes before 2025. Anything wrong with dreaming? Triathlon is presently the fastest growing sport nationally and internationally. That trend will continue ad infinitum, I believe. I believe in humanity.
Craig: Over the years you have coached many triathletes. What has been a common theme that you have found to be the most helpful, especially for the new triathletes just getting started?
APPAREL & EQUIPMENT
De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 www.desotosport.com Discount: 15-20% discount, see TCSD Member Discount web page.
Garmin www.garmin.com
LifeProof www.LifeProof.com Discount: 20% discount CODE: Available on TCSD Member Discount web page.
Scott: Over the 34 years of doing triathlons, I have brought hundreds to the sport and coached hundreds in the sport. Never charged a penny; just loved it, and my mates too much. I think the greatest thing to realize and practice as a triathlete, at any level, beyond the basics of proper training, is to RELAX, ENJOY, BREATH, AND BE IN THE Step daugh er, Elizabeth MOMENT FULLY. LET NO DISTRACTIONS IN, , a rising st ar. DURING YOUR RACE, AND YOU CAN EXCEL BEYOND YOUR ANTICIPATIONS. WE ARE ONLY Craig: Who are your current sponsors? LIMITED BY OUR THOUGHTS. Easy said, not easy Scott: I am sponsored by many of the “enlightdone. Perfect practice makes perfect. ened” sponsors, that realize that the future of Craig: Your step daughter, Elizabeth Lam, races triathlon is in the hands of the age groupers; for Tri Juniors. Why has this been such a good US! Xterra, Nytro, Hi-tech, QR, Rudy, 2XU, and others have helped with product and support, experience for her? Scott: Tri Juniors is wonderfully coached in San and I am very grateful. Diego by our own Jim Vance. Any kid that gets a chance to train with him or any other qualified tri coach should jump at the chance. Their
SPONSORS OF TCSD
Craig: What are your triathlon goals for 2013 and beyond?
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount.
Pear Sports http://pearsports.com/
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 14
continued on page 26
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SPONSORS OF TCSD
RACE REPORT: “Vogged” at IM World Championship for this time of the year when trade winds push across the island and blow out to the Age Group: F70+ East toward the mainland. The morning after Date: October 14, 2012 our arrival I went for a one mile swim at Dig Location: Kona, HI Me Beach, which is where the race begins. Aside from the rather bumpy and murky condiArriving at the Ironman World Championships tions of the ocean all went well in the 80 in Kona in early October I felt confident and degree water. After exiting the swim, my husprepared for a great race. Since last years band and I biked 10 miles Ironman I had raced in out the Queen K Highway everything from half to have lunch with a few marathons (Mission Inn friends who had made Half, Carlsbad Half, San the trip to support me. I Diego Half, La Jolla immediately Half, AFC Half) full noticed that my marathons (Rock n’ Roll San head was conDiego), and several triathlons gested and my (SD International, Chula Vista nose was running Challenge, Barb’s Half constantly, rather Ironman, World Championship like I had a bad 70.3 Vegas) and I felt great cold; but I just and well trained. I had the attributed it to the assurance of my fabulous Tri ocean water getClub San Diego bike coach ting into my sinusBrian Maiorano that I was fit es and felt that it and ready to race the full would clear up Ironman distance once soon. Unfortunately again. the condition perIt was my goal for this sisted all day and championship to not only night, but by the compete in this event, but next morning I was to set a new course record feeling fine. for women 70 plus. Based Wednesday I decidon my performance at this ed to do another 20 race last year and on my minute warmup swim training leading up to the followed by a five mile Susan with one of the pioneers event, I believed it to be run. All was fine durof IM. a very realistic and obtainable goal. I knew ing the swim, but by that I could take on the legendary winds and three miles into the run I became light headheat of the Queen K Highway and challenge ed and unable to run. Fortunately I literally the Energy Lab during the marathon and still walked into a tri coach who offered to give me prevail as a winner with a course record. What a ride back to my hotel and gratefully took I didn’t count on was the ever changing and him up on his offer. Consulting with my menunique weather conditions of the Big Island. tor and triathlete husband, we both chalked My husband and I arrived in Kona on the my problems up to the heat, humidity and Monday before the race, which was to be con- anxiety of the big event even though several tested on Saturday as usual. Kona weather is friends and locals brought up the dreaded normally ideal and beautiful but this time we VOG, which is a form of air pollution that noticed overcast conditions and high surf results when sulfur dioxide and other gases along the coastline; conditions quite unusual are emitted from the Kilauea volcano. As we
SUSAN NORMAN
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DECEMBER 2012 14
later learned, because of a storm, the typical Hawaii weather patterns had reversed sending thick plumes of VOG over the community of Kona and polluted the city and the race course itself. Not being familiar with this phenomenon I prepared for the big day as usual and planned on overcoming, what I thought to be pre race jitters, by occupying my day with all the many Ironman associated activities that abound in Kona during race week. On race day I awoke at 4:00 am, had a light meal and hydrated as is my usual routine and then made my way down to the start line to get body marked and prepare my bike for the long day to come. I was feeling fine, albeit nervous, but ready to take on the challenges ahead. Once on the swim start line, same thing; feeling just fine and ready to race. It was not until a mile into the swim that I started to feel my
chest tighten and I could not take a deep breath. Panic is a possibility, but there is so much support on the swim course from the many volunteers that it did not enter my mind. What I did contemplate, however, was that by aborting the swim I would be giving up all of the time, training, expense, and all efforts that go into preparing for such a huge event. I tried to keep going but the chest tightness got worse and drowning became a real possibility. As I raised my arm for assistance a chase boat was on me in seconds and pulled me from the water. My race was over, but . go d not so n a o g o continued on page 16 Ready t
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COACHING & FITNESS
BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts.
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
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Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.wordpress.com billgleason1@cox.net
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NASDAQ GRMN 1
©2012 Garmin Ltd. or its subsidiaries Although heart rate monitor may be worn in water, it will not transmit heart rate data while in water.
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RACE REPORT: Vogged at IM Worlds now came the formalities of the medical tent. If you are going to have a medical emergency, Ironman Kona medical tent is the place to get expert help and diagnosis quickly. I was attended by three very competent doctors and several nurses, two of which I knew from TCSD and from local San Diego races. The medical facility has plenty of diagnostic equipment on hand and I was given the immediate diagnosis of "pulmonary edema" or fluid on the lungs. This fluid, however, does not come from inhaling salt water but from the body itself. Initial medical conclusion was either "swim induced pulmonary edema" (SIPE), heart failure or VOG allergy. Next stop was a long ride to Kona Community Hospital which is 45 minutes by speeding ambulance from the race venue. Not the place to be during the Ironman competition. An X-Ray and blood tests revealed more clearly the pulmonary edema and I remained at Kona Community for several hours until doctors felt I was stable and in no immediate danger. Kona Community Hospital is approximately 25 miles from Kona, so upon release I found that a cab ride back to my hotel was going to cost $100.00 and would take an hour for a cab to pick me up. Fortunately a nurse in the emergency room was kind enough to give my husband and I a lift back to the race start line where I had to humbly explain to many spectators that no, I
DECEMBER 2012 16
was not one of the pro women and no, I had not completed the race in under ten hours. That sucks, but what can you do. Such is Ironman racing; you never know what mother nature, your mind or your body is going to throw at you on any given race day. In all my 30 plus years of racing I have never had to pull out of an athletic event, so this was a first and a real learning experience. I take solace in the fact that my many doctors have assured me that I did the right thing by aborting the swim and that continuing on would have been extremely harmful to my health and well being. I will live for another day and another Ironman. Since returning to San Diego last month I have met with several heart and lung specialists, been tested extensively and was given a final diagnosis: the VOG irritated the lining of the lungs, which created an allergic reaction with resulting pulmonary edema. Luckily, I have been given a clean bill of health and the OK to start doing what I love the most in living: swim, bike and run. Now if I could only find a full Ironman qualifying race close to home! See you all on the Mission Beach boardwalks.
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COACH’S CORNER: Promote Full Recovery Protein Whether you’re an endurance athlete or you strength train, taking in protein after a workout provides the amino acid Recovery Starts as Soon as You Finish Exercising building blocks needed to repair muscle fibers that Sports drinks and energy/protein/recovery get damaged during exercise and to promote bars and bites make convenient and portable the development of new muscle tissue. recovery foods. Be prepared — pack recovery Although protein requirements vary between individuals, in general look to consume a minifoods in your sports bag. mum of 15–25 grams of protein within an hour Carbohydrates after exercise to maximize the muscle rebuildTo speed glycogen restoration after strenuous ing and repair process. exercise: Focus on timing your protein intake in rela■ Aim for carbs in the amount of 0.5 grams per tion to workouts and meeting your total daily pound body weight within 30 minutes of protein needs: finishing exercise. After Exercise/Training: ■ For a 150 pound athlete, that equates to 75 Aim for 15–25 grams of protein within 30–60 grams of carbohydrates right after exercise. minutes. ■ Repeat this within two hours after exercise, or eat a carb-based meal. ■ For heavy training, repeat this hourly for the first three hours after exercise, or eat carbbased meals and snacks. ■ Simple carbs right after exercise are more effective at speeding glycogen restoration. To start your recovery after exercise, consume foods/fluids with carbs and protein within 30 minutes after exercise. Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com brian@TriathlonLifestyleCoaching.com Discount: 10% for first month of standard coaching package. continued on page 20
DECEMBER 2012 18
Total daily need for protein: 0.55–0.77 grams per pound body weight (teens might require more). About 82–116 grams of protein per day for a 150 pound athlete. Fluids and Sodium to Rehydrate As soon as exercise is over, grab your bottle of sports drink, recovery beverage, or water — weigh yourself before and after exercise to gauge your net loss of fluids. For every pound lost, gradually drink 16–24 fl oz (1,000–1,500 ml per kg weight lost). Rehydration will be more effective when sodium is included in the fluids and foods you consume. Continue rehydrating until urine is pale yellow like lemonade, not darker like apple juice.
Share your race report or adventure.
ARTICLES WANTED! We are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members may find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
Thanks for sharing in advance. TCSD newsletter volunteers
w w .d e
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COACH’S CORNER: Tips For Working Out...Without Burning Out SPONSORS OF TCSD
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NUTRITION
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com
Courtesy of Andrew Heffernan, experiencelife.com ■
Have a plan. An unorganized, sporadic or overly intense exercise schedule can put undue stress on your body and rob you of fitness results.
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Competitor Magazine www.competitor.com continued on page 21
DECEMBER 2012 20
Nourish yourself. The quantity and quality of the food, sleep, and social support you get can make or break the best fitness program. Recoup. A single "overreaching" workout can require days of recovery. Recovering from an
extended period of “overdoing” may require a few weeks to a few months to bounce back. A serious case of overtraining can take several months (or even years) to repair. ■
Seek balance. Remember that any and all forms of stress affect your body’s ability to recover from exercise.
■
Don’t worry. Overtraining is unlikely unless you’ve been doing the same repetitive activity for years with no breaks. When in doubt, consult a trainer.
A FitForPower Session is one of the most cost effective ways to
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The USA Triathlon National Challenge Competition is an off-season competition between USAT member clubs across the United States. Web site: www.race-tracker.net/usat/index.cfm Since 2006, clubs have been swimming, running and biking against each other during December, January and February. Each month is dedicated to a specific activity. December: Swim Session
January: Bike Session February: Run Session
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Must be a USAT member to participate and have you miles count. Register at: http://www.race-tracker.net/USAT/register.cfm TCSD is hoping to claim the National Challenge Competion Championship, so when you sign up make sure your account/membership is linked to TCSD. Select Pacific from the region option, then select one of the TCSD teams from the drop down menu. Facebook page for the latest info: https://www.facebook.com/events/443392489041484/
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Percy’s Bench, continued ty for a colored kid like me to excel in anything—but I could run faster than anyone I knew. I’m part African, part Cherokee, and part who-knows-what. I used to say my African blood must have given me speed, my Cherokee blood endurance, and the whoknows-what gave me the fire to win. A coach at a local white college heard about me and invited me to run with his team. He needed someone to run 5000-meter races, and so I trained for that distance. He wanted his best runners to travel to a meet where Olympic scouts would see us. I was one of five he selected to go. “It was spring of 1936, and I had just turned twenty. The meet was on a Saturday morning in a town that was a few hours away by bus. My family had no money to give me for bus fare, let alone for a hotel Friday night. Besides, I couldn’t stay in the same place as my teammates because Southern hotels had white-only rules back then. The coach had so much faith in my ability that he gave me his bus ticket and made arrangements for me to stay with a family he knew.” Percy shook his head. “No one met us at the bus station, and I had no idea where these folks lived. Not many people had home phones back then, including our coach. I waited all afternoon at
DECEMBER 2012 22
the bus depot, asking people if they knew the family. By the time darkness fell, I knew I’d end up spending the night on a park bench, not getting any sleep. I’d be no good for racing in the morning. My Olympic dream was over, just like that.” He snapped his fingers. “The dream was gone, but not the vision of victory. I told the fellows I wanted to see the college track where they would race the next morning, so we walked there. It was about eight o’clock, and the only light on the field was from the full moon. I changed into my shorts. ‘I’m racing the 5000 now,’ I told them. They thought I was crazy. I did some warm-ups, and noted the finish line was already marked on the track—twelve laps plus 176 yards. They had our coach’s stopwatch, and they started timing after announcing me to the empty bleachers and shouting, ‘On your mark! Get set! Go!’ “I raced around the track, propelled by the imaginary cheers of the crowd and the real cheers of my teammates that grew louder with each lap. Wings lifted my feet—I nearly flew. In those fourteen minutes and thirty-one seconds, I was an Olympian. That time would have won a bronze medal in Germany in 1936. Who knows how fast I might have run with competition on the track?”
“Did you race the next morning too?” I asked. He shook his head. “I tried to sleep in a park, but it was too cold. I walked in circles to stay warm. Sometime during the night a cop arrested me as a vagrant. He didn’t believe my story. I spent the rest of the night in jail, missed the track meet, and nearly missed the bus home.” He gave me a sad smile. “I had the only qualifying time for our team, but no one believed us.” “What happened to your running career?” my brother asked. He sighed. “I moved here to find a job, got married, and the war started. Running was a luxury I couldn’t afford. After the war I coached high school track until my eyes went bad. All I can see are fuzzy shapes. One of these days I’ll get them fixed.” At that moment a young woman with two children in tow approached the bench, giving us a brief nod and smile. “Come on, Dad. Let’s walk home.” Percy stood and tipped his hat to us. “See you next time.” He winked. My brother and I had identical thoughts. Without saying a word, we followed Percy from a discrete distance for a few blocks to his home, a shabby bungalow in need of paint. Weeds had overrun the yard, and toys lay strewn about. On
our way back home we hatched a plan. Because my brother said hi to nearly everyone, other runners in the park knew us. One by one, we told them of our scheme to raise money for Percy’s eye surgeries by putting on a fundraising track meet in the park. When we first told Percy, he was reticent, but his family coaxed him to agree. The clinching argument was the name for the meet: Percy’s Olympics. Several months after the fundraiser, Percy no longer needed to carry his red-tipped cane. He was back on his park bench giving coaching advice on weekends, and at a local high school mentoring young runners on weekdays. The first Percy’s Olympics became an annual tradition in the park to support neighborhood families in need, and Percy became the chief organizer. My brother and I both eventually moved away, married, and started families of our own. Twenty years after we met Percy, we read an obituary for him while we were home visiting our parents. We decided to attend his memorial service in a church in the same neighborhood as the park and his home. We arrived early and strolled for a while. The ethnic mix of the neighborhood had changed, but the condition of the homes and yards had not improved. We walked in the old park only to find Percy’s continued on page 24
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Percyâ&#x20AC;&#x2122;s Bench, continued bench broken and carved up with graffiti. I looked at my brother, and the idea hit us at the same time. When it came time at the memorial service for family and friends to stand and say a few words about Percy, my brother stepped to the front and described our plan. The group responded enthusiastically, and many agreed to meet at nine PM that night in the park. We had six hours to get everything organized. With Percyâ&#x20AC;&#x2122;s nephew, a policeman, making sure no one disturbed us, about twenty people gathered to remove the old, broken bench and erect a new one. Freshly painted and etched with â&#x20AC;&#x153;Percyâ&#x20AC;&#x2122;s Olympic Dreams,â&#x20AC;? the new bench stood finished around midnight.
While Percyâ&#x20AC;&#x2122;s family and friends hugged and thanked each other, I had an odd sensationâ&#x20AC;&#x201D;my feet urged me to run. I started at a jog on the park path illuminated by street lamps, but soon sped up. My shoes didnâ&#x20AC;&#x2122;t slap, and my gait was even. It only took a few minutes to loop back to the bench, but my feet beckoned me to continue. My brother joined me as Mercuryâ&#x20AC;&#x2122;s wings let me continue flying around the path. Nothing could stop me during the third loop when my brother couldnâ&#x20AC;&#x2122;t keep up. Panting and smiling as I returned to the bench, I pulled to a stop. I knew the new bench would soon suffer the insults of vandalism and graffiti, but for tonight it represented a pure and true dream. Somewhere, Percy nodded his approval.
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TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen at brosen@triclubsandiego.org
CONVERSATION: continued Scott: I would like to continue to win some local races, do well at the Nationals and Worlds in 2013, and place at the 2014 Nationals and Worlds, if the stars are so aligned. Hopefully with family and friends all participating with smiles with me! That would be sweet indeed!
Craig: Scott, thank you so much for sharing your story. Take care of that knee and watch for flying bungee cords! Good luck to you, Wendy and Elizabeth with your racing! Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
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NEW Additional North County Location â&#x20AC;&#x201C; 802 North Coast Highway 101 In Leucadia
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Centrally Located: 7638 Clairemont Mesa Blvd. 888-561-BIKE (2453) www.Hi-TechBikes.com
WWW.TRICLUBSANDIEGO.ORG 27
You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at jvance@trainingbible.com today!
www.trainingbible.com
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Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
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Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED